Wednesday Windtrainer Session: Increasing Cadence

This workout is a great recovery session, but it also enhances your pedalling technique and develops your neuromuscular system.

Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

Increasing Cadence

5min Warm Up Level II;

5min Cadence 85-90RPM;

5min Cadence 90-95RPM;

5min Cadence 95-100RPM;

5min Cadence 100-105RPM;

5min Cool Down Level II;

10min Stretching

Start the workout with a warm up of 5 minutes easy riding at Level II.

The main set involves completing four, five minutes reps all at slightly higher cadence:

The first five minute rep (after the Warm Up) is done at 85 to 90 Revolutions Per Minute (RPM);

The second rep is done at 90 to 95 Revolutions Per Minute (RPM);

The third rep at 95 to 100 Revolutions Per Minute (RPM); and

The fourth at 100 to 105 Revolutions Per Minute (RPM).

The workout then concludes with five minutes riding at Level II for your Cool Down.

Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…).
• Entering your first triathlon?
• Stepping up to a longer distance?
• Looking to go faster?
• Wanting to turn previous negatives into positives?
Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.

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1 week agoYesterday our tour group of 15 were dropped at the start of the section of Wall which is part of the course for the half marathon on Saturday. 3.3km later we arrived back at what will be the start & finish line area. Climbing up & down steps is a challenge as I train on the flat! It took me a while to get "warmed up". The smog was quite evident. Not all the wall is steps. Some parts were slippery. It is amazing to think how old the Wall is and how it was built. It took me 2

Training Plan of the Month – May 2019

As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.

Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.